Swiss Ball Squat
A swiss ball squat is an ideal way of beginning to perform squats whilst learning good technique and developing strength, before moving on to the unsupported version.
Teaching points
- Stand with your back to the wall and your feet hip width apart, toes pointing straight forwards.
- Place the ball between your lower back and the wall.
- Start to bend the knees and lower yourself down into a squat position, the ball will roll down the wall with you.
- Keep your back parallel to the wall and stop once your thighs are parallel to the floor.
- Your knees should not move forwards past your toes, if they do, stand further from the wall.
- Push yourself back up to the starting position.
Variations and progressions
- Perform shallow squats to make the exercise easier.
- Add dumbbells in each hand to make it harder.
Muscles worked
- Rectus Femoris.
- Vastus Medialis.
- Vastus Lateralis.
- Vastus Intermedius.
- Biceps Femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus Maximus.
- Iliopsoas.
- Gastrocnemius.
- Soleus.
Alternative exercises
- Squat using body weight.
- Leg press resistance machine.
- Swiss ball lunge.
Related injuries
- Quadricep strain.
- Patellofemoral knee pain.
- Hamstring strain.
- Anterior cruciate ligament rupture.
- Posterior cruciate ligament rupture.
- Meniscus tear.
- Collateral ligament tear.
